Neck & Back Pain Relief Guide

Among adults, 60% to 80% will experience back pain and 20% to 70% will experience neck pain that interferes with their daily activities during their lifetimes. At any given time, 15% to 20% of adults will report having back pain and 10% to 20% will report neck pain symptoms. according to the National Library of Mendicine.

With the rise of screens and stationary work environments back and neck pain can affect the majority of those who do office work or regularly use electronic devices. While side effects and symptoms can range from mild to severe, some who work long hours may need to plan how to manage pain symptoms responsibly.

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Managing Pain For Productivity and Better Quality of Life

Although you may be tempted to rest or sleep, medical professionals recommend you keep active and do routine exercises or stretches. Bed rest over 48 hours for those who have undergone surgery can experience back pain that can interfere with daily and leisure activities.

Extended sessions on mobile phones, tablets, or computers sometimes cannot be avoided in our daily lives.

Developing routines and better habits regarding health are essential for addressing symptoms of neck and back pain. With the right knowledge you can begin incorporating lifestyle changes along with pain remedies, stretching, and stress management for better work productivity and life fulfillment.

Practical Pain Management

Lower and Upper Back Pain

Clarify what the source and cause of the pain is:

●Misalignment of the spine will cause muscles to continuously fire and become stiff or rigid ●Pain in the lower lumbar area of the spine from sitting ●Upper Back and Neck Pain located in the Scapular region or near shoulders

Change your approach once you understand where the source of the pain is from in the spine (for example; misalignment or to wear on discs) or if it has progressed to more concerning issues like muscle spasms. Do not over stretch as this can cause further complications.

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Tissues, muscle, Spine, or Swollen Joint

Back and neck pain are typically the result of muscle and tissue groups compensating to keep alignment. If you are recovering from surgery, there may be a need for a fullscale pain management plan. Consult a professional to help choose the right combination of solutions for you.

Neck Strains and Muscle Tightness

Neck pain usually will be accompanied by muscle tightness. Looking down at a phone is one of the most common causes of neck pain, move from mobile device to desktop if needed. If you are having trouble with mobility, there may be inflammation building in the problem area.

Reasons for Neck Pain

Sleeping positions Injury from accident (such as car accident, skiing, wrestling) Heavy phone or electronic device use

Poor computer or work posture

When evaluating daily routines and habits, consider first taking a break from activities that curve your neck. For every 1 inch your head moves forward your neck is supporting an extra 10 pounds of pressure according to Spine Health. Make sure your posture is correct and take regular breaks during work hours or leisure time. Change your sleeping habits for those who sleep on their stomachs or side may also have significant effect. Sleeping on your back is the best way to avoid complications. There are many sleep positions, stretches, and ways to stay in ergonomic positions.

Knowing your routine and timing breaks with a clock is essential for those who are working long hours at jobs with increased physical demands. in addition to computers or phones, many service industry jobs require leaning in or bending over repetitively.

Ways to Avoid Neck and Back Pain

Sitting at a computer - Shoulders back, lower back supported, feet level to the ground, neck upright and evaluate your posture or ergonomic workspace design

Sleeping - Sleeping with proper head, neck, and shoulder support from pillows and in correct position, minimize sleeping on stomach or side if experiencing pain.

Phone use - Rotate to other devices if needed every 30-45 minutes. Use device stands if watching videos.

For more information about treating chronic neck and back pain visit our "joint and Arthritis" page.

The Food and Drug Administration (FDA) has not evaluated these statements. These products are not intended to diagnose, treat, cure or prevent any disease. All information contained on this site is for informational purposes only and is not recommended or intended to replace professional medical advice. The use of this information is at the reader's own discretion and risk.